This one is actually surprisingly simple; add this to your wp-config.php file and all automatic updates will be blocked when outside of the specified hours:
// Suspend updates when outside of business hours, 9:00 AM to 5:30 PM
$updates_suspended = (date('Hi') < 0900 || date('Hi') > 1730);
define( 'AUTOMATIC_UPDATER_DISABLED', $updates_suspended );
You can also use these other constants and filters to control which automatic updates are allowed to run if you need to make this more specific.
Make sure you use the server timezone when you set this. The function
date()might be configured to use a timezone that is different from your local timezone.
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